Hello and welcome.
Today's short practice is going to be core oriented.
We'll focus on the concept of Samana Vayu in yoga.
And expect mindful and thoughtful transitions,
Core strengthening and stability.
At the end of this practice,
You should feel strong,
Integrated,
And less scattered,
So more focused.
All right,
Let's begin.
Grab a cushion or a block to sit on.
And you can be upright on your knees.
I like to come up to my knees.
So that i can bring my spine directly upright i don't want any rounding in the low back here Breathing in and out through the nose,
I really want you to.
.
.
Solely focus on the exhale on the exhale.
I want you to firm the abdominals and make them nice and strong and integrated.
Alright,
Here we go.
In and out through the nose.
Inhale.
Exhale.
Draw the abdomen in.
Contract the abs nice and tight.
Good.
Let that go.
Remove the block or the cushion if you have one.
Come up to all fours.
Hands under the shoulders,
Knees under the hips.
Three cant cows,
Inhale,
Lift the tailbone,
Lift the chin,
Drop your belly.
Exhale tuck the tailbone navel to spine chin to chest again focus on navel to spine here inhale lift the chin lift the tailbone drop the belly pull shoulder blades back Exhale,
Tuck the tail chin to chest,
Navel to spine.
One more.
Inhale,
Looking up.
And exhale,
Looking down.
Good.
Come to neutral and step back into plank pose.
You may use your knees here if necessary.
Let your feet be as wide as your hips.
And we'll hold here for five breaths.
In and out through the nose.
Focus on the core.
Breathe in.
And breathe out one.
Breathe in.
And breathe out two.
Breathe in.
Breathe out three.
Stay with me here.
Nice and strong.
Breathe in.
And breathe out four.
Breathe in.
Breathe out five.
Lower all the way down to your belly.
Nice and slow and controlled if you still can,
If you still have the strength.
Good.
Coming into Sphinx Pose.
Slide your hands forward,
Bring the elbows directly underneath the shoulders.
Relax the lower half of your body.
Press down fingers wide.
Press down with the palms,
Lift with your chest,
And pull the shoulders back.
Look straight ahead.
Five breaths.
Breathe in.
Breathe out one.
Breathe in.
Read out too.
Breathe in.
Breathe out three.
And breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Lower down,
Bring the hands next to your ribs,
Fingers forward,
Elbows close to the body,
Feet together.
Inhale,
Lift to cobra.
Exhale.
Push back.
Downward facing dog.
Take three breaths here,
Breathe in.
As you breathe out,
Draw that lower belly up in and tilt the pelvis forward.
Two more.
Breathe in.
Breathe out.
Breathe in.
And breathe out.
From here,
Step the right foot all the way to the front between your hands.
Option to bring the left knee down.
Bring the hands to prayer as the torso comes upright.
On an exhale,
We'll take a twist to the right,
Bring the left elbow over the right knee,
Hands to prayer.
You can stay here on the knee.
Or perhaps your leg can be straight.
Five breaths,
Breathe in.
And read out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Coming back to center.
Bring your hands to the floor on either side of the right foot.
We'll step into side plank on the left side.
Option one,
You can bring the right foot halfway back and turn the toes out to the side as you roll to the blade edge of the left foot.
Reach the right hand up to the ceiling.
Option two.
Stack the right foot in front or on top of the left.
Five breaths.
Breathe in.
Breathe out one.
Breathe in.
Breathe out too.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four,
Almost there.
Breathe in.
Read out five.
Come back to plank pose.
And bring the knees down to the mat Coming into puppy pose.
From here,
From all fours,
Walk your hands forward.
Extend the arms forward,
Elbows are lifted,
Forehead down to the floor.
Take one breath here.
Breathe in.
Breathe out.
Slide your hands back in.
And this time we'll come down to the elbows.
Straighten your legs back for elbow plank.
Five breaths.
Keep the hips in line with the shoulders and heels.
Breathe in.
And breathe out one.
Breathe in.
Breathe out too.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Lower down.
Bring the hands down to the floor,
Palms down,
Close to the ribs,
Fingers forward,
Elbows close to the body.
Inhale,
Lift to cobra.
Lift the chest,
Pull the shoulders back.
Exhale.
Downward facing dog,
Turn the toes under,
Hips up and back.
Straighten the legs if you can.
Focus on the exhale and drawing the lower belly up and in.
Three breaths.
Breathe in.
Breathe out one.
Breathe in.
Read out too.
Breathe in.
Breathe out three.
Step your left foot forward between your hands.
Bring the right knee down if you like.
Taking a twist on the left.
Hands to prayer.
Right elbow over the left knee.
You can keep the right knee down or right leg straight.
Revolved side angle.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
And breathe out three.
Breathe in.
And breathe out four.
Breathe in.
Breathe out five.
Back to center.
Hands to the floor.
Side plank on the right.
Option one,
Step your left foot back halfway.
Turn the toes out to the side.
Roll over to the outside edge of the right foot.
Option two,
Stack the left foot in front or on top of the right.
Left hand up to the ceiling.
Look upward if you can.
Breathe in.
Breathe out one.
Breathe in.
Breathe out too.
Breathe in.
Breathe out three.
And breathe in.
Breathe out four.
Breathe in.
And breathe out five.
Back to plank pose.
Come up to hands and knees.
Begin to lift the chest upright so you're kneeling.
Knees are hip width apart.
From here,
Tuck your toes under so the heels are closer to you.
Option one,
We'll come into camel pose for three.
You can bring your hands behind you.
Press your knuckles into the back of your pelvis as you lift the heart and pull the elbows backward,
Looking upward.
Option two,
Reach back and grab onto your heels.
Three breaths here.
You can look forward,
Upward or drop your head back.
Breathe in.
Breathe out one.
Breathe in.
Read out two.
Breathe in.
And breathe out three.
Release the pose.
And come into a seated position.
From here,
Lie down on your back.
We'll come into a short relaxation i encourage you to stay The last final bit,
Integration.
As the breath settles,
And the body settles.
Just let your breathing slow down on its own.
And bring your awareness too.
The center of your body.
Just about the navel.
Imagine the breath coming in.
To the center of your body.
And as you exhale,
It spreads like warmth throughout.
Inhaling through the center.
And exhaling.
Integration through the body.
Bring movement back to your body.
Reach your arms up overhead.
Give yourself a long stretch.
Bend your knees,
Feet on the floor.
Roll over to one side.
Bring yourself up to sit.
Bring your hands together in prayer at heart center.
Bow your forehead down to your fingertips.
Thank you so much for practicing yoga with me.
Be well.
See you next time.
